Exercise is nothing short of a luxury for people these days. Gone are the days when people would walk an extra mile or hit the gym to keep themselves physically fit.With days more abridged and busy, it is challenging to set aside some time for exercise. Many people spend their time on rear-ends, from dedicating their free time to lounging in the TV rooms. The lack of physical activity in modern society has resulted in the prevalence of diabetes and cardiovascular diseases.


The secret to attaining your desired physique is to stick to a fusion of activities that include strength training, cardio, flexibility, a balanced diet, and motivation. It may not sound easy.However, a typical schedule that includes all these components would be a challenge in itself, especially for people with busy routines. Below is a guide for people who want a fitness schedule that is flexible and easy.

Create a Balance 

If you are starting from ground zero, you might find it challenging to stick to a routine. You can avoid this problem by starting with shorter periods then building up from there. However, the key is to divide the time efficiently. For instance, experts advise 75 hours of vigorous aerobic activity and 150 hours of aerobic exercise per week at a minimum. Assign each workout the time suggested to prove useful for your body—the greater the training, the more effective and lasting the benefits. However, less is more for beginners, and even small amounts of physical activity will help you build tolerance and motivation.

Assess Your Fitness Level

To get started, you must know where you stand. Assessing your current position will make it easier for you to set a benchmark, which would enhance your overall fitness plan’s efficiency. Explore different machines that can help in achieving your fitness while keeping in mind their benefits.For example, strengthening hamstrings and quads are among the climber machine benefits that you can reap. Similarly, a treadmill can help you in burning calories in a quick time.

See also  Diabetes – Symptoms, Causes, Types & Treatment of Diabetes

Do not despair if you are new to fitness. Here are some useful hacks to determine your fitness level before you set a catalog for physical fitness:

  1. Check your pulse rate right after walking one mile, brisk walking a kilometer, and jogging a kilometer.
  2. Note the time it takes to walk one mile with no intervals.
  3. The total amount of pushups you can pull in an hour, or one go.
  4. Maintain the circumference of your waist, right below your chest.
  5. Keep an eye on Your BMI.

Design Your Fitness Program

Once you know where you stand, you can go ahead and design a fitness catalog for yourself. To get started, you must be mindful of your fitness goals and the time frame you have decided to attain the goal. The reason is, not all of you would have the same areas that you wish to target within the same timeline. Furthermore, motivation is also a factor that sets people apart in terms of fitness. For instance, you might be preparing for a marathon or wish to attain the perfect physique. Considering all these areas are requisite to developing a flexible fitness routine that would help you realize your goals within the set timeline.

Include Strength Training and High Intensity 

HIIT and strength training is not recommended to people who are new or irregular with their fitness routines. But that does not change the fact that it remains one of the most effective workouts to achieve the feat within smaller timelines. HIIT workouts such as squats, burpees, jumping jacks, climbers, and lunges are high-efficiency workouts that help burn more fat in less time. Strength training exercises target the entire body instead of toning just the arms or legs. When combined with equipment, this workout plan can help you build the right muscle mass and eliminate wasteful fats and toxins.

See also  Top Five known But Ignored Facts About Statin Drugs - Reducing Cholestrol vs Increasing Muscle Pain

Retake Assessment Ever Once in a While

Start slow and progress gradually. Be it cardio, strength training, aerobics, or high-intensity interval training; all require a gradual start. No two people can benefit from a similar fitness plan. Thus you will have to build up your routine and timings according to your tolerance. It requires frequent assessment to maintain efficiency and check for any loopholes in the training routine. It would provide you with an insight into what works for you, where you lack, and what affects your body the most.


Achieving and maintaining physical fitness can be quite a backbreaker. However, the long-term benefits of a fitness-oriented lifestyle outweigh a normal and unhealthy lifestyle. Humans have long lost the sense of going with the flow, thanks to the fast pacing lifestyle.And people require immediate outcomes before they lose the motivation to stay fit. By following the techniques shared above, you will be on your path to robust health.